What works for me is to follow a low-carb, high protein, moderately high healthy fat Paleo style diet. I'm not one of those people who can have a bite of something and be fine (If I could do that I wouldn't have spent most of my adult life struggling with my weight) - nope, I want the whole thing and then I want something else and I go into a horrible downward spiral of bad eating choices. But, once I eliminated processed foods, sugar, gluten, etc., those cravings have gone away for the most part - yeah, occasionally I'll see someone indulging in a candy bar or bowl of ice cream and I think I want some, but if I don't see it, I don't want it, so I don't buy that stuff and it's not in my house!
Fitness Minutes: (639)
7/15/14 2:58 P
I find I enjoy eating special K snacks. most of them are only 100 calories. Just don't try their healthy chocolate bar versions. They are way to addicting and you may want to have more than one in a sitting.
or I eat cars gummies. They are a small serving but it's better than eating a whole box of sweets.
I agree with Becky. Create a meal plan with enough healthy fats and protein to keep you satiated. Stick with the plan. Do not incorporate foods you're craving - it can lead to a domino effect. Stay strong. Use your willpower. Stick to the plan - can't repeat this enough.
This is how I lost and kept off a significant amount of weight. I had an occasional treat, but not until I started to see real results from eating right (which was about 10 weeks into my new lifestyle). If I did it, you can too! Good luck!
Let thy food be thy medicine and thy medicine be thy food - Hippocrates
"I never try anything, I just DO IT!" - Tura Satana
Pounds lost: 44.0
Fitness Minutes: (8,353)
530 7/15/14 2:27 P
I try to incorporate a little bit of the food I'm craving into my diet. Like today I really wanted chocolate and I made a single-serving brownie in the microwave. That way I wasn't in danger of over-eating (which I would have done had I made a whole pan of brownies) and my craving for chocolate was satisfied. I still came in at the lower part of my range.
current weight: 219.0
Fitness Minutes: (505)
7/15/14 2:05 P
When I'm craving something or just really want to snack when I shouldn't, I chew some sugar-free mint gum or have a cup of herbal tea without any sweetener. It doesn't satisfy me forever but helps me get though that moment and usually by the time I'm done I'm less fixated on the craving.
current weight: 152.8
Fitness Minutes: (0)
120 7/15/14 1:58 P
I had a bad week, overdid, and gained back 5 lbs. But was it so bad? I eat healthy most of the time. I Satisfied my cravings, know most of the weight I gained is "false weight" since I did not consume enough calories to gain 5 lbs of Fat. I think it called "being human" and Not Beating myself up-You shouldn't either. Ever notice once a craving is satisfied, the desire for that food becomes diminished and it is easier to go back to healthier choices.
No such thing as "bad foods"- just bad choices. Bye-bye Highest weight of 295 lbs. Never Going Back! The Journey Continues!
I know this sounds like a jerk-y type answer, but just don't give in. Weightloss/dieting is about self-control. Though I will say, ever since I mostly gave up processed foods and wheat products, I very rarely have cravings anymore.
You'll never regret the workout you do, only the one you don't.
Visualization always works great for cravings for me. Instead of fighting the call of that donut or whatever, imagine eating it in a great amount of detail. Taste, texture, smell, everything. Then maybe go for a short walk. It sounds stupid, but it honestly gets the crazy out of you.
Think about what you are craving. Are you craving everything or are you craving chips. If it's chips, what would satisfy you? Are you wanting the crunch? The salt? Try popcorn with a little salt and see if that helps. Or making a raw veggie tray. It might not be "chips" you are craving after all.
If you are craving everything, are you meeting the spark nutrition goals? Sometimes people think they if they have a range that they have to eat the lowest number on the range. Maybe you need those extra calories to feel filled.
Think about your state of mind too. Are you really hungry or angry, lonely, tired, overwhelmed, or stressed ? Try hard to identify your emotional state and think of a couple solutions for them.
I took a peek at your shared food tracker, and it doesn't look like you're tracking all your meals. (I certainly hope not, anyway!) The few things you did track are all Dunkin Donuts, McDonalds, and similar.
While these may be the things you're craving, they're going to take up a considerable amount of your daily allotted calories. If you then try to stick to the calorie range, you're going to undereat the rest of the day which will result in hunger (that may present itself as cravings).
Instead of a McDonalds BEC biscuit, you can maybe try to make a sandwich at home for far less calories and a TON more protein, fiber, and healthy fat. A toasted English muffin is just about 100 calories but comes with a good bit of fiber if you go whole grain (you won't taste a difference). If you're in a hurry, put a 1/2 to 1 cup of Egg Beaters (or equivalent) in a small microwave-safe bowl and nuke for 30 seconds (add 10 second intervals until cooked through). Put one half of the English muffin on top, flip the bowl, it'll slip out. Put a slice of Canadian bacon and a piece of cheese on there. You can do that biscuit for half the calories but a lot more fiber and protein.
Fiber, protein, and healthy fats are the nutrients that stave off hunger. If you let yourself get hungry, that's when binging and calorie-dense take-out starts to sound extremely appetizing.
That's not to say you can't have those foods once in a while, but if you want to lose weight, it should be once in a while. What "once in a while" means to you might be different from my definition, but from personal experience, I'd recommend trying to stick to your plan for a few weeks without deviation (i.e., little or no take-out) so you can establish a good routine and get a basic idea of what your staple meals will "cost" on your calorie budget. From there, you can start to decide how treats like a McD muffin in the morning might fit when you want that for a treat.
Starting: 41.1 BMI and extremely sedentary Current: 28.0 BMI with strength-training and low-impact cardio Mini-goal: 29.9 BMI (about 164 lb) - DONE on 8/6/14! I'm no longer obese! Mini-goal: 5K walk or run Mini-goal: 24.9 BMI (about 136 lb) Mini-goal: half-marathon walk or run GOAL: 23 BMI (about 125 pounds), fit and active
I assume you are talking about cravings for chips, snack crackers, sweets, etc.
What you are sharing is the "typical scenario" for many.
You remove the foods as mentioned above. It goes well for about 3-4 days. The cravings then become pretty intense. The best advice is to stay strong. Most people report that the cravings hit hardest around day 3-4. Then by days 7 they have greatly decreased and by day 10-14 completely gone.
Knowing that if you "hold on" for just a few more days----it will get better---does help some in getting through the roughest time.
It is due to a switch in your brain. Those foods are triggering your pleasure center in the brain. You brain wants that pleasure. But then there is a "stabilization" and things are much better.
I don't want to compare this to drug or alcohol addiction---but there is similarity. Cold turkey goes best for most people.
I am looking for any advice or tips on ways to cutdown on my cravings. I try to eat healthy and it goes well for the first 3-4 days. But then I start having these horrible cravings for unhealthy choices. Please let me know what your secrets are to overcoming these cravings!!
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